In talking with many other lifters who are looking for that thick upper back look, I’m convinced that many people are not seeing the results they want, due to a lack of poundage and overall volume.

In my experience with training to build a bigger set of traps and a thick upper back, heavier weights are the way to go.

Optimally, I’d be Deadlifting once a week, hitting other deadlift variations on another day during the week, and then performing some form of heavy Rack Pull or Shrug that requires lifting straps on another day during the week.

However, my lower back has given me some problems through the last quarter of this year, so I haven’t been able to perform those kinds of lifts with the frequency I’d normally go for.

Instead, I’ve had to switch gears and go very heavy on my “isolation work,” for the upper back, and recently I was able to get some of this work on film to share with you.

In the video below you’ll see the following exercises and suggested volumes if you try them out:

1A – Heavy Incline Posterior Flies – 8 to 12 reps
1B – Lighter Incline Posterior Flies – 8 to 12 reps
1C – Heavy Dumbbell Shrugs – 10 to 20 reps

On this particular occasion, I used 65lb dumbbells on the first sub-set of Posterior Flies, followed by 35lbs (I think), then immediately went to 120lb Dumbbells for the Shrugs.

Optimally, I follow the Posterior Flies up with heavier Dumbbell Shrugs, especially if I’m working in my own gym with plate-loadable dumbbells, but I had to make due with the light 120-lb dumbbells at the local commercial gym.

I’m convinced, you need to hit these body parts with heavy weight. Optimally, you go with big weights on barbells, but if your back is acting up, you can do some of the stuff I showed you today.

If you’re looking for more ideas to build a big yoke, cannon-ball shoulders and massive upper back, look no further than YOKETOBER.

Any questions, please let me know.

All the best in your training.

Jedd

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Build Big Traps, Thick Back and Stronger Shoulders

Yoketober 2017

In 2014, I began doing month-long periods of specialization training to bring up specific parts of my body.

After doing August of Arms in August and Legtember during September, I was getting messages every day from people asking me to set them up with similar programming.

So, once October hit, I knew it was time to put something more formal together, and with that, Yoketober was born!

That was without a doubt one of the funnest months of training I’ve ever had, and I must say I thought I saw some pretty darn good gains too!

Since then, Yoketober has been a staple of my training, every Fall.

But this year, I wanted to shake things up.

I wanted to go through Yoketober, totally disassemble it, and put it back together to breath new life into it.

And now, I honestly feel that Yoketober is the best it’s ever been.

So, I’m having a special sale for the last few days here in September, so you can get the new and improved Yoketober for a special price.

And, if you have picked up Yoketober in the past, I’ve got an even better deal for you – all you need to do is contact me through email, Facebook, etc, and we can set it up.

You’re gonna love Yoketober, and the massive gains that come along with it.

Thanks and all the best in your training.

Jedd

Sample Circuit from Yoketober Program

I want to show you a sample of the Yoketober program. Here’s a circuit from Workout #3.

Workout #3 was a Chest day, so you’re going to see some Chest work, with some Yoke work sprinkled in.

C1. Shrug Top Holds
3 sets of 10 reps with 3-ct hold at the top

C2. Incline Bench Press
3 sets of 12

C3. Push-ups
3 sets of 15 to 20

Here’s a video from yesterday’s workout. Sorry that the audio is gone. There was an Ozzy Osborne song playing in the background, which YouTube didn’t like, so they zapped all the audio out of it.

Yoketober Workout #3: Shrugs, Inclines, and Push-ups

If you want to blow up your Yoke this month, then there’s no better way to do it than Yoketober.

You can pick up your copy by clicking the banner below or this link: Yoketober 2016 Program

All the best in your training.

Jedd

In the Yoketober program, and in any good quality muscle building program, there is going to be plenty of multi-joint exercises, movements where there is movement across more than one joint.

And while these types of movements are very beneficial for build strength and muscle, they are also much more technical than other simpler, isolation-style movements. If you don’t do these things correctly, not only will you not get the results you want, but you can also injure yourself.

Today, I have a couple of videos for you that can help you with your technique so you can maximize your training results and reduce and eliminate risk for back injury.

Check them out below:

Back Safety Considerations for Hip Hinge Movements

Back Safety Considerations for Bent Over Lifts

These videos are short, but if you apply these quick pointers to your training, you should be able to keep your back healthy and strong and that in turn will lead to more intense workouts and better results.

All the best in your training.

Jedd

Yoketober is in full swing.

This month, we are focusing on the Yoke – the Traps, Upper Back, Shoulders, and Triceps – the parts o fthe body that make up your outline and help you cast a big shadow.

The objective – To Develop Monster Mass by Halloween.

Yesterday was Yoketober 1st, so Workout #1 went down in the garage. It was my Upper Body Push Day, with Yoke work sprinkled in for seasoning.

#Yoketober Workout #1/31

In the past months of specialized training, #AugustOfArms and #Legtober, lots of people were requesting workout plans, but I didn’t work ahead those months.

Yoketober is different. I put together an entire ebook that includes a full month of training for you from Yoketober 1st to Yoketober 31st.

You can pick it up here for $19 through the end of the week: Yoketober – Monster Mass by Halloween

It’s time to fill that shirt up with some serious slabs of muscle.

All the best in your training.

Jedd

Build Big Traps Without Hurting Your Back

I LOVE all forms of Back Training. Rows, Pull-ups, Chins, Pull-overs, Shrugs…You name it, I include some form of it in my training.

However, up until a few months back, one movement that many people do, I was cutting out of my regular routine.

This lift was Barbell Shrugs.

You see, I have a history of lower back issues, and a handful of times over the years when I would go heavy on Barbell Shrugs, I have tweaked my back.

So, I eliminated them from my program and stuck with Dumbbell Shrugs, because the weight was positioned at my sides and they felt better on my back.

Unfortunately, it is hard to go heavy enough on Dumbbell Shrugs to really shock the Traps into growing. As I mentioned in this post on Trap Training, my 100-lb dumbbells have begun to feel like warm-up weights after doing them so long, so I added Bands to the equation to make the Traps work harder.

Watch the Video: Band-Intensified Shrugs

Click Image to View Video

The method shown above is great because it makes the Traps work harder without causing additional stress to your back.

Today I am going to show you another way you can take your Shrugs to the next level, without hurting your back. This way is so basic, I can’t believe I never thought of it. This variation is simply Shrugs with Farmer’s Walk Handles.

Shrugs with Farmer’s Walk Handles

Provided your back is strong enough to pull the weight off the floor, you should be able to perform this lift safely. For me, at least, I can keep my core stable enough while performing this lift so that my back feels no unnecessary strain.

This is a great way to perform more weight in the Shrug. While it is almost impossible to find 200+ lb Dumbbells, if your gym has Farmers Walk Handles, you should have no trouble getting to that weight in the Shrug with this technique, plus, it is a great way to work your Grip Strength.

All the best in your training,

Jedd